CrossFit Colchester Affiliate Program 25/11/2019

Monday

A. Conditioning

For Time:
21 Hang Squat Clean@60/40kg
400m Run
15 Hang Squat Clean@60/40kg
400m Run
9 Hang Squat Clean@60/40kg
400m Run
6 Hang Squat Clean@60/40kg
400m Run
3 Hang Squat Clean@60/40kg
Score = Time

B. Strength

E3MOM 5×3 Front Squat@80%

Tuesday

A. Strength

E3MOM 4×6 Strict Press@75/80%

B. Conditioning

For Time:
30-20-10-20-30
STOH@42.5/30kg
Over Bar Burpee
Score = Time

Wednesday

A. Strength

E3MOM 4×8 Bench Press@70/75%

B. Conditioning

For Time:
3 Rounds
In Pairs
400m Run
25 Synchronised Wallballs@9/6kg
50 Synchronised BW Lunges
25 Synchronised Pull Ups
Score = Time

Thursday

Conditioning

For Time:
5 Rounds
6 Strict HSPU
9 Power Clean@60/40kg
12 T2B
50 Double Unders
Score = Time

Mid-Line:
3 Rounds
12 V-Ups
30 Sit Ups
Rest 90 seconds after each round

Friday

A. Strength

E3MOM 5×3 Back Squat@80%

B. Conditioning

For Time:
21-15-9
Thruster@60/40kg
T2B
Score = Time

Saturday

Conditioning

For Time:
In Pairs
1000m Row
100 DB Push Press@22.5/15kg
20 Synchronised Down Ups
800m Row
80 DB Push Press@22.5/15kg
20 Synchronised Down Ups
600m Row
60 DB Push Press@22.5/15kg
20 Synchronised Down Ups
400m row
40 DB Push Press@22.5/15kg
20 Synchronised Down Ups
200m Row
20 DB Push Press@22.5/15kg
20 Synchronised Down Ups
100m Row
10 DB Push Press@22.5/15kg
Score = Time

Sunday

A. Strength

E3MOM 4×8 Deadlift@70/75%

B. Conditioning

For Time:
3 Rounds
400m Run
12 C2B Pull ups
24 KB Swings@24/16kg
Score = Time

Conditioning Classes

MONDAY/TUESDAY

AMRAP 26
20 Air Squat
10 Down Ups
20 Alt Forward Lunge
10 Burpees
20 Alt Reverse Lunge
10 Press Ups
Score = Reps

WEDNESDAY/THURSDAY

8 Rounds
In a 2 minute window
250/200m Row
12 Over Erg Burpee

Rest 8 minutes

8 Rounds
In a 2 minute window
15/12 Calorie Ski/Bike
15 Over Box Jump@24/20″

FRIDAY

AMRAP 30
In Pairs
1000m Row
100 Wallballs@9/6kg
800m Row
80 Wallballs@9/6kg
600m Row
60 Wallballs@9/6kg
400m Row
40 Wallballs@9/6kg
200m Row
20 Wallballs@9/6kg
Score = Reps